Any advice? Bad idea?

[Islande_King]

Ok so I think I was stupid.

Lately I've been struggling with obssesive intrusive thoughts that are overwhelmingly unlike me. I talked to my therapist and we devised a plan filled with simple methods to make them better and it was working! However, doing research, I stumbled upon ERP therapy and decided I would do it, just for that extra push. However I didnt include my therapist and I think it may have backfired and I'm doing it wrong. My next session is a while away so I'm just checking to see if ANYBODY has any advice to get back to the much better place I was before. It would be greatly appreciated. 😣

[LyndsyLoo]

Sometimes with erp you will find that it gets harder before it gets better. What kind of erp are you doing? I have terrible intrusive thoughts about self harm and the erp on that was really hard at first but it is slowly becoming more tolerable.

[Islande_King in reply to LyndsyLoo]

How long did you do that for?

Didn't have a full plan honestly, I did some exposures, I also did an exercise where you listen to your fears and concerns. Currently I feel kind of numb, like the anxiety is not as strong anymore, (saw its called a backdoor spike (?)) which is causing me some more concern so I dont know.

[LyndsyLoo in reply to Islande_King]

It is def the back door spike. Same with me. Just keep going with the exposures. You could always amp up the intensity too.

[Islande_King in reply to LyndsyLoo]

It just feels horrible you know. The looming fear that your thoughts may be real. Just have to sigh and accept it'll get worse before it gets better.

[OCDbooks in reply to Islande_King]

Definitely so difficult. I've been doing some hard erp recently, it's different from everybody but what helps me is support and self-compassion practices build around the exposure. Since you next appointment is a while away, you might consider looking up the book "Everyday mindfulness for OCD" by Jon Hershfield if you haven't read it already. It unfortunately won't make everything better immediately but may help you cope a little bit with the ERP while pushing through this hard part. And as already noted, it will get better (even if it doesn't feel like it at the time)!

[Islande_King in reply to OCDbooks]

Will look into the book. I think that reading up some more on it will also be benefitial. Thanks for the advice and I do believe it will get better.